Tuesday, October 30

This Wednesday is Wednesday FriendsDay! Bring a friend to any class throughout the day to try CrossFit for the first time!


I love this talk from the CrossFit Level 1 course on proper technique. How do we define technique and why does proper technique matter?

“Minimize the amount of energy, while maximizing the amount of work.” Plus it keeps you moving safely so we reduce the risk for injury.

He goes through an example of how proper technique can make your Fran time faster. Sure, you can have a very fast Fran time, but if you clean up technique, you can do it even faster and feel better when you are done.

My favorite example is the rowing machine. After watching 24 teams row a marathon on Saturday, it’s clear that good technique matters. Sure, all of the teams eventually finished, and you can row and finish with poor technique in your workouts, but wouldn’t you rather it be easier?

Usually with a clean or a snatch, poor technique means you miss the lift. But there are some movements you can get away with poor technique and complete them. Trust me, you are making the movement harder.

It’s not just about speed either. Proper technique keeps you safe, so if you need to slow it down for a little while, do that, then speed it back up once you have mastered the technique.

Workout for Tuesday, October 30
Pull Up Progressions or Muscle Up Practice

17 min AMRAP
8 Deadlifts (225/155)
40 Double Unders (80 Single Unders)
4 Burpee Bar Muscle Ups (8 Pull Ups, 12 Jumping Pull Ups)


CrossFit 616